This article was originally posted on October 20, 2016; why am I re-posting? Given that almost the whole world is under quaranteen I thought it might keep my gym freak friends occupied until the gyms re-open.
You basically, try to move against an unmovable object. Since you’re not relying on movement to fatigue your muscles, you’ve got to squeeze them hard. As Dr. Fortanasce put it, “squeeze until you no longer can”, i.e., you’re exhausted. That’s when the body produces Human Growth Hormone (HGH).
Take a deep breath for 5 counts and exhale for 5 counts while doing the movement. Repeat if you can still push/pull/resist, etc.
Here we go:
1.Bent-Over Press Against Wall
Start in a low lunge position and place your hands on the wall at about chest level. Lean into the wall and push.
- Common mistake: forgetting to breathe
- Muscles worked: shoulders
- Prayer Pose
Place palms together and press.
- Common mistake: Raising your shoulders
- Muscles worked: chest
- High Plank
Get into the top of a push-up position, making sure your spine is straight. Focus on tensing your upper back muscles as tight as you can.
- Common mistake: keeping your butt too high or loo low.
- Muscles worked: core, back
- Self Arm Wrestling
Bend your right arm at a 90-degree angle. Grab your right hand with your left and push them together as hard as you can. Repeat with the other side.
- Common mistake: tensing your shoulders
- Muscles worked: biceps and triceps
- Triceps Extension Against Wall
Get into a lunge position with your fists on the wall at head level. Use your triceps to push your fists into the wall.
- Common mistake: tensing shoulder and not breathing deeply enough
- Muscles worked: triceps
- Forearm Plank
Get into a forearm plank position, making sure that your spine is straight. Tighten abs as hard as you can, this is very important for working your core.
- Common mistake: keeping your butt too high or too low
- Muscle worked: abs
- Low Squat
Stand with your feet about shoulder-width apart. Squat down so thighs are parallel to the floor. Instead of just holding this position, try to squeeze your feet together. This will force your inner thigh muscles to contract even more.
- Common mistake: not sitting back far enough. Don’t allow your knees to go over your toes
- Muscles worked: glutes, quads, adductors
Perform 3 reps of each of the above exercises, counting for 10 seconds on each rep. Rest 20-30 seconds between sets.
As I’ve stated before, you can make up your own routine; just push or pull against an immovable object.
That’s it for today, see you all next time.
